2 miles warm up
3 miles threshold 19:15 (6:30, 6:30, 6:15)
4 x 800m intervals (2:50, 2:47, 2:46, 2:45)
1 lap recovery jog between each.
1.5 mile cool down.
It was a tough workout. I think next time I would add another threshold mile and try and be closer to 6:20 pace. I am not used to those 800s and both my calves were sore today. It is still really cold at 6:00am!
It snowed on all day Sunday and we ended up with about 6-8 inches! Last time we got snow like that was December 17, 2008. I had a great workout that day too!
4 comments:
Good job on your workout! I noticed that the boys have gotten bigger and the snowman smaller since December of 2008.
do the snow plows work on a track? Or was this workout done in snow shoes? :)
Great workout Karl.... Hope you are having fun in Colorado!
Hey Karl - at last year's OC Half, I ran a strategic 1:34:37. First 3 miles: 7:20 pace. Last 10.2: 7:05 pace. I did it on the following weekly mileage, leading up to the race: 16, 13, 28, then only 7 miles the week of the Half. I credit my race to tempo runs & fast finish long runs. I'm hoping to really put in a good effort at Surf City!
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